BIKE: Do intensive roller trainer sessions differ from cycling sessions in the fresh air in terms of nutrition?
Caroline Rauscher: Every intensive session should be perfectly catered for from an energy point of view. Before, during and after the session. Completely independent of the venue.
So should indoor cycling be done in the same way as normal mountain bike training outside?
Of course, an appropriate supply strategy is much easier to implement from a logistical point of view for indoor biking than on an outdoor bike, where storage space is limited. From an energy point of view, however, it makes little difference whether you train outdoors or indoors, as the individual energy requirement and therefore the optimum amount to be consumed depends primarily on the length and intensity of the session. Cold or heat naturally have a certain influence on energy and fluid requirements. Ultimately, however, it doesn't matter whether I'm indoors or outdoors. In both cases, you need to be optimally fuelled in order to maximise the training stimulus and increase your performance.
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What is optimal before the unit?
Before an intensive session, it is important to top up your carbohydrate stores in order to have an optimum pre-start state for such exertion. Carbohydrates can be supplied in the form of food or sports drinks. The type and amount of carbohydrates required depends on the athlete themselves, as well as the intensity and duration of the session. Whether you provide yourself with quickly or slowly available energy in advance depends on how long before the session you are fuelled. The rule of thumb: the closer to the session, the more quickly available the carbohydrates should be. Bananas, white bread and pretzels are ideal here. If the time until the session is longer, carbohydrates that are available for a long time in the form of muesli, oatmeal, wholemeal bread or similar are recommended.
Indoor cycling sessions are usually more intense, especially with Swift challenges, you sweat like a pig. What should I drink during this time? And how much?
You should drink water with a pinch of salt purely to quench your thirst, according to how your body feels. As much as you want. Other electrolytes are not necessary during exercise. In order to be optimally supplied with energy, I recommend that you also consume the individually required amount of carbohydrates in liquid form. In contrast to solid products, such as bars, optimally composed drinks do not require any digestive work. The energy is therefore available to the body more quickly.
What do I need to bear in mind if my focus is on losing weight rather than building up my shape?
Easy sessions that require little energy are ideal here. In addition to water with a little salt, a juice spritzer, also with a little salt, is sufficient as a sports drink. Another option is so-called "train low" sessions, which, when done correctly, improve fat metabolism. This involves starting with empty carbohydrate stores, preferably early in the morning. During the session, no sugar or sweetened drinks are consumed at all. Only drink water with salt. The session should not last longer than 90 to 120 minutes. If it does last longer, you should start the programme after two hours at the latest. Otherwise there is a risk of negative effects on the immune system and other physiological systems. We have a special customised "train low" drink in our range. This protects against the breakdown of protein structures and stabilises athletes mentally and cognitively during these unpleasant sessions.
"If you have heavy legs the next day despite the recovery shake, the potential is exhausted and you should switch to individual regeneration products."
What do I need to consider in terms of nutrition after the roller trainer session?
An adequate recovery strategy should be started immediately after the more intensive exercise. This should include the intake of protein, carbohydrates, electrolytes and fluids. I recommend 700 millilitres of home-made milk mix drink, consisting of 1.5% milk or vegan variants, mixed with Ovaltine or Kaba powder plus a pinch of salt, immediately after normal-intensity sessions. In terms of efficiency, this drink is within the range of the mainstream regeneration drinks I am familiar with. A balanced meal consisting of carbohydrates, protein and fat is recommended within the next few hours. If you have heavy legs or sore muscles the next day despite the recovery shake, especially after hard sessions or in a training camp, then its potential is exhausted and you should switch to individual regeneration products.
"When it comes to micronutrients, i.e. vitamins, minerals and trace elements, food supplements should never simply be taken on a 'one size fits all' basis. This is usually not effective."
Do bikers need special nutritional supplements such as vitamin D or similar in winter?
Carbohydrates, valuable proteins and an adequate supply of micronutrients are very important for a stable immune system, especially in winter. Not forgetting sufficient sleep and a healthy lifestyle. An adequate supply of carbohydrates before and during hard sessions protects our immune system, as does an optimal regeneration strategy. This ensures that our immune cells are always well supplied and maintain their activity.
Vitamin D, selenium and zinc are also very important for our immune system, to name just a few examples from the field of micronutrients. When it comes to micronutrients, i.e. vitamins, minerals and trace elements, food supplements should never simply be taken on a "one size fits all" basis. This is usually not effective. It is important to first have the relevant values analysed by a doctor in a laboratory in order to assess the current supply status. But this should really be done by a doctor or directly in a laboratory. Capillary blood samples that can be taken at home are exposed to potential sources of error. On the basis of laboratory values, anamnesis and athlete data, it is possible to determine exactly which supplements make sense for you. In this way, potentially unhealthy overdoses can also be avoided.
